3-3-3-3-3

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Accessory work
Max Strict Dips, rest 3 minutes x3
Hip Extensions 3×15

Grace

Strong Lifts
Coach Rut

2-2-2-2-2

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compare to 9.25.08

Accessory work
4 Rounds NFT
L-Sit Hold :30
DB RDL 15 reps, 40/20

Shannon

Is CrossFit for Runners? catalyst gym

5 Rounds for Time of:
10 DB Split Cleans 40/20
20 Push-Ups
30 Double Unders

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Accessory work
Stretch!!!
Work on a Goat

CrossFit South Brooklyn

A few people have been asking me about the Paleo Challenge in class. Don't let the fact that it officially started deter you from buying in.  You can join the challenge simply by adding the days you missed to the following month.  If you're not up for the challenge, here are some other things to tinker with:
1. Try to cook one new Paleo meal every week for the next four weeks.
2. Choose one unhealthy vice of yours and try to drop it for one month.
3. See if you can set a bed time Sunday through Thursday and get some more sleep.

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

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Accessory work
Ring Rows 3×8
Mature Ring Support Practice

Mike goes Paleo

The Truth about CrossFit T-Nation

21-15-9 reps of:
Deadlift, 225lbs
Pull-ups

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Accessory work
3 rounds NFT of:
30 Reverse walking lunges 25/15
1:30 Lateral plank each side
Carry the dumbbells suitcase style for round 1, front squat rack for round 2 and overhead for round 3.

Cheyne and Melissa Total

Stretching the Truth NY Times